Vitamin D3


Period sign

Irregular menstrual cycles

Explanation

The main two types of vitamin D are D2 and D3. D2 (ergocalciferol) is produced by plants, and D3 (cholecalciferol) is the one made by your skin when you get enough sunlight.
Experts used to think that vitamins D2 and D3 were of equal importance for human health. But this was based on outdated studies of rickets in children. After more studies it’s clear that D3 is far more important and more effective for our health and wellbeing.

Foods

Fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Beef liver, cheese, egg yolks.
Important: Although uncommon, excessive amounts of vitamin D in the body can lead to toxicity i.e. if you take 40,000 international units (IU) or more of vitamin D per day for several months or longer or after very large, one-time dose. Vitamin D toxicity can lead to hypercalcemia (high levels of calcium in the blood). This condition can cause serious problems, such as kidney failure, abnormal heart rhythms, and coma. You're unlikely to develop vitamin D toxicity from too much sunlight or from the amount present in foods. Always read the directions and consult with your doctor before starting a vitamin regime.